Exercise Library

V-ups

Target Body Part:Abs

Equipment Needed:No Equipment

Step 1

Starting Position: Sit on the floor with your knees bent toward the ceiling, feet flat on the floor and arms outstretched behind you; palms flat to the floor and fingers pointed away from you. Your weight should be evenly distributed between your feet, butt and arms. Engage your abdominals to brace your spine and support your back in a neutral or flat position. Lift the chest. Do not arch the back or slump the shoulders. Your head is an extension of your spine.

Step 2

Bend your elbows and lean back until your elbows are flat to the mat and your trunk is supported on your elbows. Engage your abdominal muscles to stabilize your spine. Try to hold this engagement throughout the exercise. Lift the chest. Do not arch the back or slump the shoulders. Gently exhale and slowly lift one foot off the floor and straighten the leg, reaching your toes away from your body. Hold this up-position briefly for 5 - 10 seconds then slowly return to your starting position and repeat the movement with the opposite leg. Complete a set of quality repetitions. Discontinue the exercise when you are unable to maintain good form.

Step 3

Progression #1: Change the body position during the exercise by leaning back to about a 45-degree angle with the floor. Your hands will be closer to your hips to support your body while keeping a slight bend in your elbows. Brace your abdominal muscles to stabilize your spine and attempt to hold this position throughout the exercise. Do not arch the back or slump the shoulders. Repeat the same sequence outlined previously, but do not lean back during the leg lift.

Step 4

Progression #2: Bend your elbows and lean back, until your elbows are flat to the mat and your trunk is supported on your elbows. Engage your abdominal muscles to stabilize your spine. Try to hold this engagement throughout the exercise Lift the chest. Do not arch the back or slump the shoulders. Gently exhale and slowly lift both feet off the floor. Straighten both legs and reach your toes away from your body. Hold this up-position for 10 - 15 seconds then slowly return to your starting position and repeat. Complete a set of quality repetitions. Discontinue the exercise when you are unable to maintain good form.

Step 5

Progression #3: Change the body position during the exercise by leaning back to about a 45-degree angle with the floor. Your hands will move out to the side to support your body. Brace your abdominal muscles to stabilize your spine and attempt to hold this position throughout the exercise. Do not arch the back or slump the shoulders. Repeat the same sequence outlined previously. Do not lean back during the leg lift.

Step 6

Progression #4: The body position during this progression is about a 45-degree angle with the floor. Your hands will come off the floor and reach forward toward your feet. Brace your abdominal muscles to stabilize your spine and attempt to hold this position throughout the exercise. Do not arch the back or slump the shoulders. Gently exhale and slowly lift one foot off the floor, straighten one leg and reach your toes away from your body. Hold this up-position briefly for 15 - 30 seconds then slowly return to your starting position and repeat the movement with the opposite leg. Complete a set of quality repetitions. Discontinue the exercise when you are unable to maintain good form.

Step 7

Progression #5: Assume the same starting possession as outlined in Progression #4. Brace your abdominal muscles to stabilize your spine and attempt to hold this position throughout the exercise. Do not arch the back or slump the shoulders. Gently exhale and slowly lift both feet off the floor. Straighten both legs and reach your toes away from your body. Complete a set of quality repetitions. Discontinue the exercise when you are unable to maintain good form.

To maximize the benefits of this exercise and reduce the potential for injury, it is important to control movement speed and monitor changes in your low back carefully.